Rising Again: My Return to the Platform After 3 Years Away
Three years ago, I stepped away from the sport I had given so much to, and that had given so much back. Olympic weightlifting...
Read moreEffective load management includes adequate rest and recovery periods, allowing the body to adapt and enhance fitness sustainably. It also means gradually building up training load over time. A common error we see as physiotherapists is a quick spike in load at the commencement of the season e.g. 1 week intensive rowing camp after a few months of no rowing training. It’s important to follow any off-season/pre-season programming from your coaches, to allow the body to gradually adapt to the stressors of the sport.
Maintaining proper form throughout the rowing stroke is critical to minimise stress on the lower back. Key points include:
It’s important to also ensure your seat in the boat is set up for your body shape and size e.g. foot plate position. Working with a coach or physiotherapist to perfect your technique can significantly reduce injury risk.
A strong core is vital for proper posture and stability during rowing. Incorporate exercises targeting deep abdominal muscles, obliques, and the lower back into your routine. Effective core exercises include:
Flexibility and mobility in the hips, hamstrings, and lower back are crucial for preventing pain. Regular stretching and mobility exercises should be part of your routine. Beneficial stretches include:
Recognise the signs of overuse or strain and address them promptly. New or persistent lower back pain from rowing should not be ignored. Children are also at a higher risk of more serious lower back pathologies such as bony stress injuries, so any lower back pain in this population should be treated as suspicious until reviewed by a medical professional.
Physiotherapists offer specialised knowledge and techniques to address the unique demands of rowing on the body. Your physiotherapist will conduct a thorough assessment to identify the root cause of the back pain, including biomechanical issues, muscular imbalances and technique. They will then create an overall rehabilitation plan, which may involve a personalised exercise program, load management advice, manual therapy such as massage or mobilisations, as well as providing you with education on your condition and advice on how to prevent future episodes.
Ultimately, lower back pain from rowing can in some cases be prevented, but is not something that should be ignored. If you are experiencing lower back pain, whether it’s new or ongoing, reach out to our friendly team on 3399 3318 or online to book an appointment with one of our coaches.
Three years ago, I stepped away from the sport I had given so much to, and that had given so much back. Olympic weightlifting...
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